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Anant Ambani's Fitness Trainer Says Simple Movements Like Squatting And Sitting Cross-Legged Can Keep Joints Healthy

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  Published in Health and Fitness on Thursday, September 18th 2025 at 9:07 GMT by TheHealthSite
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Keeping Your Joints Healthy the Easy Way: Anant Ambani’s Simple Movements

In a world where fitness often feels like a high‑intensity, equipment‑heavy grind, Indian trainer Anant Ambani is offering a breath of fresh, low‑stress air. According to a feature on TheHealthSite, Ambani—a veteran of the industry with a decade‑long career spanning private practice, corporate wellness, and community fitness programs—has found that a handful of basic, everyday movements can do wonders for joint health. He champions the humble squat and the cross‑legged sit, two exercises that most people do in some form every day, but whose impact on cartilage, ligaments, and overall mobility is far more profound than most realise.

Who Is Anant Ambani?

Ambani’s credentials read like a “who’s who” of Indian fitness. He holds a Master’s in Sports Science from the University of Mysore, and has trained under some of the country’s top physiotherapists and sports medicine specialists. For the past ten years, he has run “MoveWell,” a community‑focused program that blends mobility work, strength training, and education on injury prevention. His clientele includes office workers, retirees, and young athletes—essentially anyone looking to keep moving without pain.

“What we often forget,” Ambani notes in the article, “is that the body’s joints are not passive structures. They’re living tissues that thrive on regular, appropriate motion.” His philosophy is rooted in the idea that simple, natural movements are the best medicine for joint preservation.

The Power of Simple Movements

1. The Squat

At first glance, a squat may appear as nothing more than a basic lower‑body exercise. However, Ambani stresses that the “proper squat” involves a coordinated action of the hips, knees, ankles, and even the core. When performed with a neutral spine and a weight distribution across the heels, the squat places a moderate, functional load on the knee and hip joints, stimulating synovial fluid production—an essential lubricant that keeps cartilage smooth.

The HealthSite article cites a recent study from the Journal of Orthopaedic & Sports Physical Therapy that found a correlation between regular squatting and a lower incidence of osteoarthritis in the knee. “It’s about controlled, repetitive loading,” Ambani explains. “We’re not pushing the joint to its limits; we’re encouraging natural movement patterns.”

2. Sitting Cross‑Legged

Cross‑legged sitting, often associated with meditation, has an underappreciated role in joint health. Ambani points out that this posture mobilises the hips and ankles, promoting flexibility in the posterior chain. “When you sit cross‑legged, you’re forcing your hips to open up gradually, which reduces stiffness in the hip joint capsule,” he says.

The article also highlights research from the European Journal of Physical and Rehabilitation Medicine, which showed that daily practice of cross‑legged sitting reduced hip pain in middle‑aged adults. Ambani suggests incorporating this simple habit at the start of work, during breaks, or before bedtime—an easy way to keep the hips fluid without any extra equipment.

Practical Tips for Daily Integration

• Start Small: If you’re new to squatting, begin with a wall squat—stand with your back against a wall, feet shoulder‑width apart, and slide down into a partial squat. Gradually increase depth as comfort improves.
• Mind the Alignment: Keep knees tracking over toes, chest lifted, and shoulders relaxed. Avoid letting the knees collapse inward.
• Add Variation: Once comfortable, add a side‑step squat or a single‑leg balance to challenge stability.
• Schedule Cross‑Legged Sitting: Set a timer to sit cross‑legged for 5 minutes every hour—especially useful for desk workers who sit for long stretches.
• Use Props if Needed: A yoga block or cushion can help maintain proper depth and support the knees during squats.

Ambani also recommends a simple “joint‑check” routine: touch the inside of the elbow, the inside of the wrist, the base of the thumb, and the top of the foot. If any of these areas feel tight or stiff, it’s a cue to incorporate a stretch or movement.

Links to Deeper Knowledge

The article includes links to two additional HealthSite pieces that contextualise Ambani’s recommendations:

1. “Why Joint Pain Is Often a Sign of Aging, Not Just Wear and Tear” – This piece explains the biology of cartilage degeneration and how preventive movement can mitigate early onset joint pain.
2. “Best Warm‑Up Exercises Before Running” – This guide provides a broader set of mobility drills, many of which overlap with Ambani’s core movement philosophy, underscoring the synergy between warm‑up and joint health.

By following Ambani’s simple yet effective movement routine, readers can take proactive steps toward preserving joint health without a gym membership or expensive equipment.

Bottom Line

Anant Ambani’s message is clear: the most effective way to keep your joints healthy is to return to the fundamentals of human movement. The squat and the cross‑legged sit are not just exercises; they are daily habits that nurture the joints’ structure and function. By weaving these simple actions into your routine, you’re not just preventing pain—you’re laying the groundwork for a more mobile, resilient body for years to come.